Tag Archives: holidaycooking

This creamy soup is a favorite of mine when the weather turns chilly. I have made this recipe many times but changed things up today to make it even healthier.

Ingredients

1 butternut squash(roasted)

1 yellow onion

2 carrots

1 small red potato

1 medium sweet apple

1 tablespoon of coconut oil

2 cups stock( veggie or chicken stock work well)

1-1/2 cups unsweetened Coconut milk( you can use the coconut milk in a can but it is much higher in fat). I use the kind in the carton.

Plain yogurt (garnish)

salt

pepper

1/2 teaspoon red pepper flakes

1 teaspoon Garam Masala

1/4 teaspoon Cumin

1 teaspoon ground Ginger or freshly grated

1 teaspoon Coriander

1 teaspoon Turmeric

or just use 1 tablespoon Curry spice mix

Slice butternut squash in half, scoop out seeds and pulp. Spray baking sheet with cooking spray or coat lightly with oil. Place squash facedown on baking sheet. Roast in oven at 400 for 20-30 minutes. To test for doneness poke with a fork,if it goes all the way through it should be roasted well. Let cool. Or you can peel raw squash,slice,remove seeds,chop and add to onions without roasting first, I just like the roasted flavor.

Add to your pot, chopped onions,carrots,apple and spices,cook until onions look clear. Add squash and carton of stock. Cook on medium high until mixture cooks down and vegetables are soft. Turn off the burner and let mixture cool a bit. Blend in blender until smooth. Pour back into your pan turn heat to low,add coconut milk. You should have a creamy soup that tastes like fall. You can change it up and use acorn squash instead of butternut.

You have a wonderful tasty,low calorie and low fat soup. I top mine with a teaspoon of plain plain yogurt but sour cream would be tasty too. Serve hot or cold. Enjoy!

This is my Cousin Peggy’s fantastic recipe for low fat, low calorie pumpkin bread. Not only is she a wonderful cook, but She comes up the most delicious options for diabetics. Her pumpkin bread warm from the oven with non fat cream cheese…fantastic! And off we go ready for the holiday’s.

Okay looking at Paula’s recipe I have posted below, I have made a few changes to make it a little less carbs and fat for us Type 2 diabetics. Lord knows I love Paula Dean but I have to pick and choose my holiday goodies. I have changed the real butter to Smart Balance blend, used Splenda , Egg Beater eggwhites and Blue Diamond almond milk. As always finding diabetic cookbooks and recipes is my goal. I have tried in the past to use whole wheat flour, sometimes it works out great, other times not so great. Now that most of the carbs have been eliminated I think we can use just regular flour. Enjoy the holidays without adding to your list of sins 🙂 good eating BL